Hello again friends,
Do I have secret insight into the David Corenswet Superman Workout?
This subject is close to my heart. I’m hoping to save you the many googling hours I’ve wasted over the years chasing pixie dust. I trust you find this article as solace amongst the minefield of inevitable rubbish that’s shortly going to entrench your news feeds. The closer we get to a Superman Legacy release date, the more you’ll hear about the David Corenswet Superman workout.
I’m only a small blog. if my message resonates with you and you enjoyed the article in general/my other work, please consider subscribing to my email list. You’ll get notified the moment I publish a new article and you’ll assist in spreading the message. The subscription option is below this blog post.
I reiterate, you’re a few months away from being flooded with the latest article uncovering the secrets to discovering the David Corenswet Superman workout, and unlocking the Superman body.
I’m not only going to explore David Corenswet’s physique in Superman Legacy, but wider actor body transformations in general. You’re going to encounter a significant amount of links to my other blog posts. My longer term readers will be aware that I’ve heavily referenced this subject throughout my articles. I shall use the links to further emphasise and offer you a deeper dive into a pertinent point.
It’s imperative you digest this article and absorb my message. The David Corenswet Superman workout is the least important feature within this article and you’ll shortly see why.
Contents
Without further ado, we’re going cover the following and as always, the content will be easily identifiable and if you wish, you can skim to your chosen sections:
- A love affair with actor body transformations
- A Hollywood Physique History
- The superman body throughout the movies
- Why you should get lean first
- The David Corenswet superman workout
- Why you won’t look like David Corenswet in Superman Legacy
- The dark truth behind actor body transformations
- Closing thoughts and conclusion
A love affair with actor body transformations
Society will always be obsessed with actor body transformations
Let’s not beat around the bush. Societal standards of beauty and fitness play a significant role. Media and popular culture constantly emphasise physical appearance, and dramatic transformations tap into these ideals. They provide a visual narrative of success and achievement, aligning with the broader cultural emphasis on physical perfection.
The general public will frequently read actor body transformation articles, spot a physique they admire and spend countless hours attempting to uncover secrets of looking like the celebrity. If they simply followed the recommended diet and workouts, they’d look like that celebrity right? Wrong….
You can read more about my current culture smoke and mirror beliefs below.
Female weight loss and why you can’t get rid of cellulite
Hollywood Physique History
Actor body transformations have become a featured headline within the film industry, often generating as much attention as the films themselves. Over the years, actors have undergone extreme physical changes to portray characters. It’s also an incredible method of free movie publicity.
To understand our obsession, we need to go back in time and explore the Hollywood physique history.
1970’s-1980’s: The bodybuilding movie influence
Pre this period, excluding actors who were known for their impressive physiques (Steve Reeves), little emphasis was placed on body transformations and physiques within the movies. Make up and costumes generated more focus and it wasn’t really until the late 70’s early 80’s (although Robert De Niro’s Raging Bull transformation is a worthy shout out) this landscape changed.
The 1970s and 1980s witnessed the emergence of a more muscular ideal in Hollywood, influenced by the popularity of bodybuilding. Arnold Schwarzenegger, a former bodybuilding champion, brought this trend to the forefront with his role in Conan the Barbarian and later as the Terminator. His success demonstrated that a heavily muscled physique could be a significant draw for action films and the public and media started to take an interest. The bodybuilding movie influence was more than a fad.
During this era, Sylvester Stallone also became synonymous with physical transformations. His Rocky 3 physique showcased a drastic transformation in comparison to the first two films, and he continued to gain attention throughout the Rocky/Rambo series and beyond.
The modern day close friendship between Stallone and Arnold was once an extreme competition of owning the best on screen physique. In my humble opinion, Stallone won with his level of leanness. I always admired Stallone’s body that smidgen more.
Up popped Jean-Claude Van Damme, Dolph Lundgren and host of other muscled action stars. Hollywood’s testosterone levels would forever be enhanced.
1990s: Diversification of actor body transformations
The 1990s echoed in a broader range of body transformations, reflecting the then popular diverse roles and genres. Hollywood’s bread and butter muscular actors were still around in all their body count glory, but skinny/obese to muscular transformations weren’t as prevent as today. Actors generally stayed within their own genre lane.
Actors began to gain or lose significant amounts of weight for roles, showcasing a commitment to authenticity. An example – Tom Hanks lost a huge amount of weight for Philadelphia. He repeated the weight gain/loss exercise for his Castaway movie.
One 1999 movie changed the game
Fight Club was released in 1999. Brad Pitt’s transformation exemplified the decade’s shift towards a leaner, more athletic physique, moving away from the bulky builds of the 1980s. His chiseled look became iconic and has influenced fitness trends to this day.
Why was the Fight Club body so viral? Putting it quite simply:
It coincided with the emergence of an instantly answered question and on demand information. The internet was around since the early 1990’s. By the late 1990’s, it was mainstream and, “How do I get a body like Brad Pitt in fight Club?” Wouldn’t only be answered by magazines and newspaper articles, thousands of answers and online articles were just a click away!
2000s: Extreme Actor Physique Transformations
The new millennium ushered in even more extreme actor physique transformations, driven by advancements in training techniques, nutrition, and the growing popularity of superhero and action films. Christian Bale became known for his dramatic physical changes, starting with his emaciated appearance in The Machinist, where he lost 63 pounds, followed by his muscular build in Batman Begins.
Hugh Jackman’s portrayal of Wolverine in the X-Men series required him to maintain a muscular physique over nearly two decades, showcasing the sustained effort needed for such roles. His rigorous training and diet regimens were well-documented, inspiring fans and fellow actors alike.
Gerard Butler’s transformation for 300 also set a new standard for onscreen physicality. The intense training regimen, dubbed the “300 workout,” became famous and was emulated by many seeking to achieve a similarly impressive physique.
2010s-present day: Superhero physique Dominance and Gender Parity
The 2010s were flooded with superhero films and the superhero physique dominance was here to stay, requiring actors to achieve and maintain peak physical condition. Chris Hemsworth, Chris Evans, and Chris Pratt all underwent significant transformations to play Thor, Captain America, and Star-Lord, respectively.
Female actors also began to undergo notable transformations, reflecting the increasing presence of strong female characters in action and superhero films. Gal Gadot’s training for Wonder Woman involved weightlifting, martial arts, and horseback riding, showcasing her dedication to the role. Charlize Theron’s transformation for Atomic Blonde and Mad Max: Fury Road demonstrated that women could take on physically demanding roles with the same intensity as their male counterparts.
The superman body throughout the movies
In case you haven’t heard, a new Superman movie is being filmed. Superman Legacy is due for release in July 2025.
Black Adam’s ending featured a Henry Cavill Superman return, accompanied by a large social media announcement that he was back wearing the cape. We were finally gearing up for man of Steel 2. The timing couldn’t have been worse. James Gunn was given the keys to the DCEU, killed the current incarnation and subsequently announced a fresh Superman movie.
You’d think by now the media and public would learn their lesson and trust the process. Many actors have been slated following the initial casting announcement. Acting abilities aside, some celebrities who have been ridiculed for not owning a body to match the role:
● Chris Pratt as Star-Lord
● Chris Hemsworth as Thor
● Ryan Reynolds in Blade Trinity (remember his Van Wilder days?)
● Christian Bale as Batman
● Tom Hardy as Bronson
● Taylor Lautner as Jacob in Twilight: New moon
The endearing fact about human beings is we possess short memories. Naturally we ‘ always championed’ these actors and they were the obvious choice. No better example exists when discussing the historical casting of Superman within the movies.
The Superman body is tall and muscular and anyone portraying him on the big screen must look the part. Why a Super hero who gets his powers from the sun requires a muscular physique, is perhaps a question for another day…
The Christopher Reeve Physique Transformation
In the late 70’s, people gasped when an unknown 6 foot 4 string bean was cast in the titular role. Even Christopher Reeve knew he was skinny and wore many layers of clothing to his audition and promised to bulk up.
Considered by many to be the GOAT Superman, Reeve enlisted the assistance of David Prowse, a former British weightlifting champion. The Christopher Reeve physique transformation was impressive. He added 30lbs of muscle to his frame, achieved the classical Superman body and to this day is arguably considered the best Superman.
Fun fact, David Prowse played Darth Vader in the original Star Wars movies. Vader was voiced by James earl Jones, but 6 foot 6 Prowse was the Physical Vader we see in costume. Prowse also portrayed the Green Cross Code man in 1976.
The Brandon Routh Physique Transformation
Whilst not as tall as Reeve (2 inches shorter), The Brandon Routh physique transformation is equally as impressive. He was trained by personal trainer and former bodybuilder Marlon Braccia.
Unsurprisingly, Routh also gained 20-25 pounds for the role and drastically filled out his 6 foot 2 frame.
The Henry Cavill Physique Transformation
We’re onto the last actor to play Superman in the movies.
6 foot 1 Cavill was once considered too skinny to portray Superman. He was trained by Mark Twight, a renowned fitness trainer who was already known for his work with the actors in the movie 300.
The Henry Cavill physique transformation, workouts and general physique popularity hasn’t been far away from media attention since 2013.
The David Corenswet Physique Transformation
We finally get to 30 year old David Corenswet. True to historical media/general public form, the 6 foot 4 actor has been ridiculed for being too skinny to star in Superman Legacy and he was a million miles away from a Superman body….until recent photo’s surfaced.
It’s certainly a dramatic difference. Is it really surprising that The David Corenswet physique transformation would be any less achievable ?
The reported budget for Superman Legacy is a staggering 363 million dollars. Is the studio/Gunn really going to allow a non prepped Corenswet to appear on screen looking out of shape? Particularly given the controversy around Cavill’s departure and the fans love for him. Nope, David Corenswet will appear on screen looking every bit as Superman as Cavill did.
Why you should get lean first
Actors almost always get lean
Before we delve into The David corenswet workout, you must bear with me. I’m not about cookie cutter programs and writing rubbish in exchange for your reading time. To get straight into the Superman workout would be doing you a gross disservice. It’s imperative you truly understand what drives a great transformation and ultimately what steps should be climbed on your journey.
Study the above photo’s. They’re all lean and range between around 8-13% (Stallone is lower) body fat for men and 12-17% for women. ponder over every famous body transformation you’ve read about. They’re all lean. Let me further articulate my point.
The Sylvester Stallone Physique
I love using the Sylvester Stallone physique as an example, as he’s the same height as me. Here’s a comparison of Stallone from Rocky 2 and Rocky 4.
According to Stallone himself, he was 178lbs in the first photo (Rocky 1) and 173 lbs for rocky 4!
Stallone was 5 lbs lighter in the second photo! The reality is he replaced around 12-14lbs of fat and put on an additional 7 or so lbs of muscle, giving his new net lower weight. The result is a visually dramatic difference in appearance of the Sylvester Stallone physique.
Famous actor body transformations are always accompanied by a leaner look. If Stallone gained those 7lbs of muscle without the accompanying leanness, he wouldn’t have looked half as impressive as he does in Rocky 4. There’s multiple reasons why you should get lean first:
● Optimal body fat % in the 8-15 % level for men and 14-20% for women will guarantee good definition, even without a large amount of muscle on your frame
● Your face becomes more leaner and angular
● Hormone production is optimised at healthy body fat levels, which can unlock larger muscle building potential
● You can enjoy eating in a slight calorie surplus for longer
● It’s visually striking
The Brad Pitt Physique
Take this photo as another example.
Brad Pitt stands at 5 foot 11. In Fight Club he’s around 155 lbs (70kg) and 6-8% body fat and here the brand Pitt Physique is more lean than muscular and this is what makes him look aesthetically striking
The gentleman below (head cut off for privacy reasons – we will call him Joe) is 5 foot 10 and 207 lbs (94kg).
There’s over a 50lb weight difference between the two men. Even with a considerably higher body fat level (early 20’s % wise I’d guess), Joe has more muscle on his frame in comparison to the Brad Pitt physique. Now tell me, who looks more impressive and will turn heads shirtless?
Brad Pitt has excellent muscle insertion genetics (more on that below), but he’s carrying a surprisingly small amount of muscle on his frame. It’s not difficult to build the level of mass Pitt has within this photo. I reiterate – the level of leanness is the visually impressive part.
A small amount of muscle on a lean frame looks way more visibly striking than a large amount of muscle on a higher body fat frame. It gives the illusion of more muscle being carried than in reality. Actor body transformations will always include a level of leanness! Get lean first!
Let’s look at me and consider the leaner look beyond being shirtless.
At 5 foot 10, I was 193 lbs (88kg) within the first photo. In the two recent photos I’m 172 lbs (78kg) and around 12% fat.
When wearing a T-shirt, what looks more visually striking, the first or following two photos? I’m carrying the same amount of muscle within all photo’s and workout half as much as I did in photo 1!
I hope I’ve articulated my point! If you want a striking transformation, get lean first, then build muscle! Losing 10lbs of fat and replacing with 5lbs of muscle will always look massively more visually impressive than just adding 15lbs of muscle!
Non weight trainers, particularly women would class Pitt as more muscular than the Joe example above. This would be disheartening to Joe, but it’s the truth.
Here are some articles I’ve written that further delves into the detail of my above points. In future blog posts, I plan on exploring strategic approaches to transformations depending on your starting point (skinny fat, skinny, slightly overweight, obese etc). If you haven’t subscribed yet, you can do so below this post.
Too busy for exercise, fat loss goals and looking good naked
Ripped in 4 weeks: rapid fat loss guide
Get six pack abs quickly with the best ab exercises ever
The Superman workout
Oh boy do I have a workout for you. It’s going to 100% ensure you look like David Corenswet three months from now. I’d love to be writing these words, but I’d be lying to you. Unfortunately, many articles will pop up speculating what Corenswet’s workout and diet looks like. I can assure you this:
No one will ever know Corenswet’s exact diet, workout and additional assistance (more on that below) other than David and his very handsomely paid personal trainer. You may continue to research this, but you’ll forever be chasing the perfect Superman workout.
Looking at David Corenswet’s starting point, he was already fairly slender. The task at hand would be building muscle and ensuring he remains lean enough, for all that muscle to look aesthetically pleasing on camera.
Start with your nutrition
Get lean first! I’ve pasted many helpful links above. You can also check out my other blog posts for information. If you’re already lean enough, please continue with the below.
The best muscle building program in the world will deliver minimal to zero gains if you’re not eating for muscle growth. How is the body going to rebuild bigger and stronger muscles, if you’re barely eating enough for it to compete it’s vital function of keeping you alive?
There’s a difference between being in a slight calorie surplus (all that’s needed for muscle growth) and eating every day like you’re carrying triplets. Science has taught us that a slight surplus is all that’s required for muscle growth. The body won’t build more muscle if you over feed it, that’s how you get fat! You’ll end up only having to burn the additional fat off, whilst carrying the same muscle you would have gained eating at a slight surplus.
A good place to commence eating at a surplus is to undertake the following:
● Multiply your bodyweight in lbs by 17. This is your calorie allowance for the day
● Your protein intake can be calculated by eating 1 gram per lb of current bodyweight. An example – a 160lb female would require 160 grams of protein per day – help with protein intake can be found here
● Split your remaining carbs and fats evenly
● Stick to 80% good wholesome food and allow 20% for treats if desired
● If extremely active, you may need to move the multiplier upwards from 17. Track your weight and body fat levels weekly. Your fat levels should be rising a tiny amount (don’t fear a rise) and the reminder should be clean weight. Adjust the calculation accordingly if you’re not gaining muscle or too much on the fat front.
● Supplement wise, plain old creatine monohydrate will suffice. Don’t waste money on anything else
● Ensure you’re sleeping and recovering well from workouts
The Superman Training Plan isn’t unique
Another question for you. What else do actor body transformations have in common? In addition to being lean enough to showcase the muscle, they must build the actual muscle! All David Corenswet is aiming for iss simply building as much muscle as possible to achieve the Superman body.
There are thousands upon thousands of effective weight training routines geared towards building muscle. Do you think David Corenswet, Chris Hemsworth, Sylvester Stallone, Gal Gadot and any other famous Hollywood actors train the exact same routine? Of course they don’t. Even the bodybuilding drug fuelled elite (IFBB pro body builders) perform diverging workouts to one another.
Looking for the perfect celebrity or Superman workout will lead you down a rabbit hole of procrastination and program hopping. You’ll waste great training years in the process.
Here’s an article you may find interesting.
Muscle building mistakes that delayed me getting lean and ripped
Let’s quickly remind ourselves what muscle growth is:
● Muscle fibres sustain sufficient damage through intense exercise to illicit an adaptation response
● Subject to adequate nutrition and rest, the muscle regrows bigger and stronger.
● For a repeat process, muscles must be subjected to a further and larger stimulus (progressive overload) in order to adapt and grow
Current research suggests that 10-20 sets per muscle group per week (60 to 120 reps per week for larger muscles and 30-60 for smaller muscles) is adequate for muscle growth. I’m not talking about junk volume sets, but hard sets to technical failure. That number will be more nearer 10 sets if intensity is truly maximised.
You must work hard. Don’t be the person going through the gym motions and barely breaking a sweat. Unfortunately in this day and age, most gym goers spend more time scrolling Facebook in-between sets, rather than undertaking the necessary work to gain muscle.
Muscle group frequency is a method of compartmentalising your volume, don’t get hung up on this. Once a week muscle group and multiple times a week training can work. I personally prefer a higher frequency to once a week. If you performed a sub optimal workout, you’d have a whole week to wait for the next one.
Even a sub optimal plan will work better than a half assed ‘perfect training plan’, if intensity and adherence are present.
Natural trainers don’t gain the enhanced recovery, protein synthesis and many other benefits of steroids. It’s easy to become run down and over trained, particularly if training hard. With weight training, more isn’t better. You can quickly reach the point of diminishing returns.
The below is a great program to build overall musculature, which will be David Corenswet’s primary goal in achieving his Superman body.
Most people are busy and want the biggest bang for their buck. I’m guessing you don’t want to spend 3 hours a day, 6 days a week in the gym, if you don’t have to?
Below is a 3 day a week routine. It will get you in and out of the gym within a little over an hour. I assure you, if you can’t gain muscle on this workout, no other plan is going to provide a magic formula.
I’ve ensured there’s plenty of focus on the chest and shoulders (Superman’s signature muscles), but it’s a growth all over Superman workout.
You’re going to rotate an A B A workout throughout the week. it’s a great formula for enabling weekends off with the family/friends and ensure precious recovery.
1- 2 minutes minute between sets. Push yourself and record your workout progress.
Workout A
Trap bar or conventional deadlift 3 sets of 8-12 reps
Weighted pull ups (lat pulldown until you can do pull-ups) 3 sets of 8-12 reps
Cable rowing 3 sets of 8-12 reps
Dumbbell shoulder press 3 sets of 8-12 reps
Side dumbbell lateral raises 3 sets of 12 reps immediately followed by as many reps as possible with half the weight
Barbell Bicep curls 3 sets of 8-12 immediately followed by stripping the weight to half and as many reps as possible
Hanging leg raises (knee raises if too difficult) 3 sets of 15 -20
Ab wheel rollouts (plank until you can do these) 3 sets of 15 -20
Workout B
Incline Dumbbell press 3 sets of 8-12
Parallel bar dips with weight – (without until you can do so) forward lean – 3 sets of 8-12
Dumbbell flys 3 sets of 12 reps immediately followed by as many reps as possible with half the weight
Squat or leg press 3 sets of 8-12 reps
Hamstring curl 3 sets of 8-12 reps
Dumbbell walking lunges 3 sets of 8-12 reps
Overhead rope triceps extension – 3 sets of 12 immediately followed by as many reps as possible with half the weight
Some tips for success
Muscle is a byproduct of strength. You must ensure your’e increasing the weights/reps with good form
Be a slave to good form. Leave your ego at the door. Muscles don’t care about weight lifted. 2 seconds up and 2 seconds down. If you can’t stop mid lift, you’re going too heavy.
The working hard point again – either you force your body to adapt or you don’t. Make each workout count
Ensure your nutrition is on point
Keep excessive cardio to a minimum
You’re not going to magically get more muscle if you move to another program. You’ll see excellent gains with this routine, it covers all bases and allows you a life outside of the gym. If you wish to pursue a higher frequency workout, purely because you enjoy spending more time at the gym, the only additional gains you’ll make will be limited to just that – increased gym attendance. I’ve worked out 3 days a week for years. I train brutally hard and have seen excellent progress.
Why you won’t look like David Corenswet in Superman Legacy
When you’rnext walking by a mirror for a little bicep flex, take a look and let me know if David Corenswet is staring back at you.
On a serious note, David Corenswet is 6 foot 4 and genetically differs from you in some the following ways:
● His speed at gaining muscle
● His muscle insertion points
● Where he is likely to store fat on his body
● Overall muscle building potential
The point I’m making is you’re not David Corenswet. You’re an individual who holds the potential to look like the best version of you. Train hard, eat right and be consistent.
You won’t look like David Corensweat even if you follow his exact Superman Legacy workout.
The dark truth behind actor body transformations
Hollywood films are entertainment machines! Smoke and mirrors is an integral part of this machine. You must reach a level of discernment which allows you to cut through the likely crap you’re being fed. If something’s too good to be true, it usually is. Our common issue is we like to be fed short cuts and want to believe in the impossible. 9 times out of 10 we buy it. Please be the 1 out of 10 person!
Some less dark facts
Exaggerated stats
You’ll often hear media friendly stories about how a particular actor gained 20lbs of muscle for a role. The true result is rarely disclosed. Actors often exaggerate their height and will have no issue adding a weight white lie so they seem more impressive than reality. Hollywood is of course about being larger than life. Workout times are also hugely inflated.
Physique Photoshop
Do we really know what’s real these days? Here’s a lovely photo of the Amalfi Coast. Would you believe this is an AI generated photo? It was made with a cheap phone app. Now imagine what Hollywood can do, both with photo’s and live action films.
Lighting tricks – Here’s a photo of Henry Cavill with and without great lighting. This was during the same filming section. Notice how different the lighting makes his physique look.
The pump
Ever noticed how you look so much better in a gym mirror compared to at home? That’s the pump for you. Blood is forced into the muscles, they swell and look significantly larger for a short period. Every actor pumps up before a key shirtless scene.
Physique Enhancing Camera Angles
If this pertinent example doesn’t highlight the trickery of Hollywood, i’m not sure what else will. Camera angles are critical. Remember how huge Chris Evans looked coming out of the Super Soldier machine? Here’s a before photo of Chris, prior to the skinny AI effects. The after photo is of him coming out of the tank, as the newly powered captain America. These scenes were filmed close together. Look at the lighting, angle of filming and he clearly has a pump within the after photo!
Now don’t get me wrong, Chris is in great shape in the first photo, but is the second photo accurate? Yet, everyone’s end goal is the second photo and would scoff at the first photo! Go figure.
The real dark fact behind actor body transformations
Imagine you’re being paid millions to star in a billion dollar franchise. Your career is on the line if you don’t look godly on camera. Are you going to dabble with anabolic steroids, knowing the best doctors are on hand to supervise and keep you safe? Only you can answer this question. If I’m being honest with you, I’m not sure what I would do.
Am I stating that Actor body transformations are all steroid fuelled? Of course not. How would I know? Testosterone/growth Hormone and other compounds provide a huge advantage when muscle building and don’t think these drugs are only limited to men. You can read more about them and testosterone below.
Naturally fix low testosterone symptoms before considering TRT
Raising my testosterone levels: fixing low T
Who knows whether David Corenswet has gone to the dark side in preparing for his Superman Legacy role? Do you think Warner Bros and DC Studious will ever release a statement covering this speculation? Of course not and for many reasons. If you’re asking for my opinion only, the after photo looks a little indicative of some steroid use. He’s going to need to lean down a little and is carrying a tad too much fat for the Superman body.
Closing thoughts and conclusion
I certainly enjoy reading about actor body transformations, but experience has taught me that every one of them can be broken down into gaining muscle and losing fat.
I remember being in college in 1999 and spending hours upon hours googling Stallone’s body secrets and being none the wiser. Don’t be me.
Get lean first
Build muscle by getting stronger, eating right and following a good routine
Work hard and give your body a reason to build muscle
Don’t sweat the small stuff.
You may not have found the exact David Corenswet Superman workout and learned why you won’t look like him. We’ve covered a significant amount and July 2025 is a year away. if you put in the time and effort, you’ll be watching Superman Legacy with a remarkably better physique than you own today.
I hope you found this article insightful and above all useful to your training endeavours. I’m a small blog with big ambitions. I post at least twice a week and cover a variety of interesting content relating to fat loss, muscle building and fitness – with some off the wall entertaining articles thrown in for good measure. It’s easy to bypass the free subscription option below. By doing so, you’re enabling me to get my messages out there to more people, and you’ll be the first to receive information when I release a new post or have exciting news to share. It would mean the world to me.
Thanks for reading as always and chat soon,
Matt.